Basic oil-free Hummus
This creamy sauce made from garbanzo beans (chickpeas) is perfect for spreading and dipping. The variations are limited only by your imagination (and the ingredients in your cupboard).
Prep Time 5 minutes
Ingredients
- 1-15 ounce can garbanzo beans (1 1/2 cups cooked) drained and rinsed
- 2-3 cloves garlic minced
- 2-3 tbsp tahini (sesame seed paste) *leave out for fat-free version
- 2 tbsp lemon juice
- 2-3 tsp low-sodium soy sauce or Braggs Aminos
- 1 tsp cumin
- 1/4 tsp cayenne powder optional
Instructions
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Combine all in a blender or food processor and blend until smooth.
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Makes 1 1/2 cups of hummus. You can refrigerate it for about a week or freeze it for longer.
Recipe Notes
Add any or all of the following to make different variations:
- Spinach (1/2 cup chopped, fresh)
- Kalamata olives (8-10 pitted olives)
- Green chilies (poblano, etc) for a spicy hummus (1/4 cup, chopped)
- Beets (use canned or cooked and cooled fresh)
- Sun-dried tomatoes (2 tbsp, sliced)
- Black beans (in place of garbanzos), jalapeno and cilantro
- Edamame (green deliciousness)
- Artichokes (1-2 whole canned, drained)
*NOTE - Canned garbanzo beans make a creamier hummus.
